What to eat to reduce fishy smell: Dietary strategies for body odor

January 6, 2026 •

4 min read

According to a study on individuals with trimethylaminuria (TMAU), regular intake of chlorophyllin can significantly improve body odor. Understanding what to eat to reduce fishy smell is crucial, as certain foods can help manage odors from both external and internal sources.

Quick Summary

Manage fishy body odor by incorporating chlorophyll-rich foods and probiotics while restricting high-choline foods and marine fish, and ensuring proper hydration.

Key Points

Boost Chlorophyll: Eat more leafy greens like spinach and kale to naturally deodorize from within.
Support Gut Health: Incorporate probiotic foods such as yogurt and kefir to balance gut bacteria and improve digestion.
Stay Hydrated: Drink plenty of water and green tea to flush out toxins and keep your mouth and body fresh.
Restrict High-Choline Foods: Limit eggs, beans, and marine fish, especially if you have or suspect trimethylaminuria.
Consult a Professional: If diet changes aren't effective, see a doctor to rule out underlying medical issues like TMAU or infections.

Understanding the Causes of Fishy Odor

Persistent fishy odors from the body, breath, or urine can be caused by various factors, with diet playing a significant role. The primary culprit in many cases is trimethylamine (TMA), a smelly chemical produced by gut bacteria when certain foods are consumed. In healthy individuals, an enzyme called FMO3 breaks down TMA into a non-odorous compound. However, for those with a rare genetic condition called trimethylaminuria (TMAU), this enzyme is deficient, causing TMA to build up and be released through sweat, urine, and breath. Other factors like bacterial infections (e.g., bacterial vaginosis or UTIs), poor hygiene, and hormonal changes can also contribute. By adjusting your diet, you can address the root causes of odor and support your body's natural processes.

Foods That Help Reduce Fishy Smell

Chlorophyll-Rich Leafy Greens

Chlorophyll, the green pigment in plants, is a natural deodorizer. Consuming plenty of green leafy vegetables can help neutralize odor-causing compounds in the body.

Spinach
Kale
Watercress
Lettuce

Probiotic and Fermented Foods

An imbalance of gut bacteria can contribute to odor. Probiotic foods help restore a healthy balance by introducing beneficial bacteria. A balanced gut flora can improve digestion and reduce the production of smelly compounds.

Yogurt (unsweetened, with live cultures)
Kefir
Kimchi
Sauerkraut

Citrus Fruits and Green Tea

Staying hydrated is vital, as water flushes out toxins that can cause odor. Green tea is rich in polyphenolic compounds with antibacterial properties that fight odor-causing bacteria. Citrus fruits like lemons and oranges, full of Vitamin C, also aid in detoxification and saliva production, which cleanses the mouth.

Freshening Herbs and Spices

Certain herbs and spices have natural deodorizing properties that can help mask or eliminate odors.

Parsley: Contains chlorophyll and beneficial oils.
Mint: A powerful breath freshener.
Cardamom: Has antioxidant properties and can help regulate stress-induced sweating.
Fenugreek: Aids in flushing toxins from the body.

Zinc-Rich Nuts and Seeds

Zinc plays a role in controlling body odor. A deficiency in this mineral can elevate body odor, while adequate intake can help inhibit it.

Pumpkin seeds
Cashews
Almonds

Foods to Limit or Avoid for Odor Reduction

High-Choline Foods

For individuals with TMAU, restricting foods high in choline is a key strategy. Choline is a precursor to trimethylamine, the main odorant in TMAU. Limiting these foods reduces the amount of TMA produced by gut bacteria.

Marine Fish and Seafood

Seafood contains trimethylamine N-oxide, which is reduced to smelly trimethylamine by gut bacteria. Completely avoiding marine fish, cephalopods, and crustaceans is a common recommendation for those with TMAU. Freshwater fish typically contain lower levels and may be tolerable.

Sulfur-Rich and Spicy Foods

While healthy, some vegetables and spices can contribute to stronger body odor due to sulfur compounds. Consuming these in moderation may be helpful.

Cruciferous vegetables (e.g., broccoli, cabbage, cauliflower)
Onions and garlic
Spicy foods (e.g., curry, chili)

High-Choline vs. Low-Choline Foods: A Comparison


High-Choline Foods to Limit	Low-Choline Alternatives	Description
Marine fish, squid, octopus, lobster	Freshwater fish, chicken, lean beef	High choline foods are converted to TMA; alternatives provide protein without excessive precursors.
Eggs, particularly yolks	Egg whites, plant-based protein sources	Egg yolks are a significant source of choline; egg whites are low in choline.
Beans, peanuts, peas, soy products	Lentils, chickpeas, most nuts and seeds	Common legumes are high in choline; other plant proteins can be substituted.
Liver and other organ meats	White meats and most other cuts of meat	Organ meats are extremely high in choline.
Broccoli, cabbage, Brussels sprouts	Leafy greens (spinach, kale), other vegetables	Certain cruciferous vegetables are high in indoles which may inhibit FMO3 activity.

What to Do If Dietary Changes Don't Work

While dietary adjustments are often effective, they may not be enough for some individuals. If you have made these changes and the odor persists, it is essential to consult a healthcare professional. They can rule out underlying medical conditions, such as liver failure, kidney disease, or a bacterial infection, and can confirm if a rare disorder like TMAU is the cause. For diagnosed TMAU, a doctor may recommend supplements like activated charcoal or riboflavin (Vitamin B2), or short courses of antibiotics to manage symptoms. They can also help develop a personalized, nutritionally sound, choline-restricted diet plan.

Conclusion

Managing a fishy smell often starts with what you eat. A diet rich in chlorophyll-filled leafy greens, probiotics, citrus fruits, and water can help naturally neutralize odor-causing compounds and balance your gut flora. Limiting high-choline foods, marine fish, and certain sulfur-rich vegetables is particularly important for individuals with TMAU. By combining these dietary strategies with good hygiene, you can take a proactive approach to managing body odor and feeling more confident. If persistent odor remains a concern, professional medical advice is the next best step for a proper diagnosis and treatment plan.

For more information on the genetic cause of TMAU, you can visit the Cleveland Clinic page on the topic. Cleveland Clinic on Trimethylaminuria.

Frequently Asked Questions

Yes, some foods can contribute to a fishy body odor, particularly those high in choline and trimethylamine N-oxide, which are converted into the smelly chemical TMA by gut bacteria. This is a common issue for people with the genetic disorder trimethylaminuria (TMAU).

Trimethylaminuria is a rare genetic disorder where the body is unable to break down the compound trimethylamine (TMA) due to a deficient FMO3 enzyme. It is directly related to diet because TMA is produced when gut bacteria process choline-rich foods. Dietary modification is the primary method for managing TMAU symptoms.

For those sensitive to odor, limiting certain vegetables can be helpful. Cruciferous vegetables like broccoli, cabbage, cauliflower, and Brussels sprouts contain sulfur compounds that can sometimes contribute to odor. However, leafy greens like spinach and kale, which are rich in chlorophyll, can help.

Yes, staying well-hydrated is a simple but effective strategy. Drinking plenty of water helps to flush out toxins and dilute odor-causing compounds in urine and sweat. Dehydration can lead to more concentrated, stronger-smelling bodily fluids.

Yes, probiotics are beneficial because they help balance the gut's microbiome. By promoting the growth of beneficial bacteria, probiotics can inhibit the proliferation of odor-causing bacteria and improve digestive health, which in turn reduces odor.

For individuals with TMAU, supplements like activated charcoal and riboflavin (Vitamin B2) may be recommended by a doctor to help manage symptoms. Copper chlorophyllin can also improve body odor.

The time it takes to see results can vary depending on the cause and individual metabolism. Consistent dietary changes over time are more likely to yield noticeable improvements. Some may notice changes within a few days, while others with conditions like TMAU may need to follow a restricted diet long-term.